Chapter Twelve : Training Program Principles Flashcards
Purpose of training principles
Physiological improvements occur (chronic adaptation)
Prevents overtraining
Training Principles
Specificity Frequency Intensity Time Type Progression Individuality Diminishing returns Variety Maintenance Overtraining Detraining
Frequency
The amount of training sessions per week
Min of 3 per week
Rest is important for anabolic effects and to counteract the catabolic effects of exercise
Endurance activities can be performed more frequently because they have a lower catabolic effect
Elite athletes can train more frequently
Catabolic and Anabolic effects
Catabolic - the muscle tissue breakin down in response to exercise
Anabolic - The repair and building of muscle during recovery
Intensity
Refers to the level of exertion during the work phase of the training session
Working at correct intensity allows correct energy systems, muscle groups and fitness components to be targeted
Relates to the principle of specificity
Methods to measure the intensity
% of max HR : 220 - age
% of VO2 max
Rate of perceived exertion
GPS tracking
Time
Can be length of training program, length of work bout, min time before adaptations occur or length of a training session
Programs are structured based on periodisation, tapering and peaking for prime performance for competitions
Periodisation
Organising training into manageable blocks
Peaking - when a performer is at their optimal physiological state before the competition
Tapering - Reduction in training volume before the competition to mentally refresh and prevent fatigue in the race
Type
Aerobic, anaerobic and flexibility training sessions
Aerobic training methods
Continuous Long interval Fartlek HIIT Circuit
Anaerobic training methods
Intermediate interval Short interval Circuit Weight/resistance Plyometrics
Flexibility training methods
Static
Dynamic
Ballistic
PNF stretching
Progressive overload
Slowly and progressively making the training harder
When adaptations plateau, overload must ensue
Only one variable changes between 2-10%
Overload applied for 5 weeks and reduced in the 6th
Specificity
Making sure the training is specific to the requirements of the sport
Using data collection, the energy systems, fitness components and muscle groups need to be identified
For energy systems, work to rest ratio needs to be achieved and intensity to target a specific system
For fitness components, a training method must be picked that improve that component
For muscle groups, they need to be identified to train them for improved performance
Training for energy systems, fitness components or muscle groups also occurs during the development of skills
Individuality
Each person will respond differently to a training session based on
Genetic predisposition
Initial Fitness level
Preparedness
Adaptative response
- training must be tailored to individual needs
Diminishing returns
As the person gets closer to genetic potential more effort must be made to achieve the same progress
Untrained people have faster progress than trained people
Variety
The change serves to reinvigorate the mind and prevent boredom
When changes are made specificity must be maintained
Maintenance
Fitness gains are maintained by a min of 2 sessions per week
Overtraining
When an athlete doesn’t recover from the continual stress of the program
Long term decreases in performance and impaired ability to train
Signs of overtraining
Persistent sore muscles Persistent fatigue Decrease in performance Decreased immunity Sleep disturbances Depression Irritability Loss of appetite
Monitoring overtraining
Training diary
Performance on game day or in fitness testing
Detraining
VO2 max goes down 8% in 3 weeks and 18% in 12 weeks
CO goes down 8% in 3 and 10% in 12
Stroke volume goes down 10% in 3 weeks and 13% in 12
a-VO2 diff goes down 2% in 3 weeks and 7% in 12 weeks
